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2 top tips for bigger legs

The human leg muscle structure is complicated. It isn’t simply just your quadriceps and hamstrings, there are layers of muscle that traverse multiple joints.

So it’s surprising that most of us train legs with exactly the same angles in each of the main leg training exercises.

If you think about training your chest, most individuals will train on an incline, decline and a flat bench to sculpt the entire pectoral muscle and its surrounding attachments. It’s the same with leg muscles, to increase the size of the entire limb you need to work from multiple angles.

2. Point your feet during extensions and curls

Mixing up your foot angles during leg extensions and hamstring curls is an extremely effective and simple method of targeting the entire leg muscle. Little adjustments like pointing your feet outwards and performing ¾ reps whilst pausing at the top target the Vastus Medialis.

Pointing your feet inward whilst performing this motion will target the Vastus Lateralis (the largest part of the quads), and you can build the Rectus Femoris (part of the quads connecting thigh to hip) by moving the seat back slightly and performing the extension with your feet pointing forward.

Working the different hamstring muscles is the same idea, pointing your feet outwards will get the Biceps Femoris (part of the hamstrings) working, whilst pointing your feet inwards, places more strain on Semimembranosus and Semitendinosus (medial hamstrings).